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![What is acceptance and commitment therapy [act]? the definitive guide to the third wave - therapy acceptance commitment](/images/postDuplicados/What_is_acceptance_and_commitment_therapy_act_the_definitive_guide_to_the_third_wave.webp "What is acceptance and commitment therapy [act]? the definitive guide to the third wave - therapy acceptance commitment")
What is acceptance and commitment therapy [act]? the definitive guide to the third wave - therapy acceptance commitment
Acceptance and Commitment Therapy (ACT) is a psychological approach focused on helping people build a meaningful life even when difficult thoughts, intense emotions, or uncomfortable physical sensations appear. Rather than fighting to eliminate distress at all costs, it proposes changing the relationship with it and moving toward what truly matters. This perspective is part of the so-called “third wave” of behavioral therapies, which integrates mindfulness skills, compassion, and work with personal values.
The central idea is psychological flexibility: the ability to stay in contact with the present moment and choose behavior guided by one’s own values, even when the mind says “you can’t” or the body urges escape. When we cultivate that flexibility, suffering stops ruling us and begins to transform into a source of learning and direction.
ACT emerged in the 1990s, driven by Steven C. Hayes and colleagues, as an evolution of the behavioral tradition. It rests on a philosophy called functional contextualism, which invites understanding thoughts and behaviors according to their function in a specific context, rather than whether they are “true” or “false.” It also draws on Relational Frame Theory, an explanation of how human language creates relations between words and ideas that sometimes trap us.
From this perspective, the problem is not negative thoughts per se, but how we fuse with them and let them direct our behavior. ACT proposes developing skills to observe experience, put it in its place, and act in the service of what we value.
The ACT model is summarized in six interrelated processes that increase psychological flexibility. They are not linear steps, but skills that are trained and reinforce each other.
It consists of making room for emotions, sensations, and memories, without avoiding them or fighting with them. Acceptance is not resignation or enduring something forever; it is allowing the experience to be here and now in order to better choose how to respond. When we stop spending energy trying to control the uncontrollable, we regain capacity for action.
The mind produces thoughts like a factory. Defusion is the art of seeing them as mental events, not commands. We shift from “I have to believe it” to “I’m noticing that my mind says…”. That small change reduces their power and allows us to act with greater freedom.
It is the practice of attending to the here and now with curiosity and without judgment. By anchoring ourselves in the present, rumination about the past and anxious anticipation of the future decrease, and sensitivity to what actually works in the current situation increases.
Instead of defining ourselves by our stories (“I’m a failure,” “I’m not worth anything”), we train a broader perspective: the observer who notices thoughts and emotions without being swept away by them. This “self position” offers stability when internal experience is turbulent.
Values are chosen directions that give meaning to our actions: how I want to relate, work, care for my health, learn, or contribute. They are not goals to be checked off, but compasses that guide everyday decisions. Clarifying them is the engine of therapy.
With clear values, it is time to put them into practice through concrete, realistic, and sustained goals. This includes planning, taking small steps, tolerating the distress that appears, and adjusting course when necessary.
ACT is deeply experiential: it is learned by doing. Some frequent tools include metaphors, mindfulness practices, and behavioral tasks.
Research has shown that ACT is effective for a wide range of psychological and health problems. Compared with traditional approaches, it often achieves at least equivalent results in symptoms and frequently better outcomes in quality of life and functioning, thanks to its emphasis on values and flexibility.
It also adapts to different formats: individual, group, online, and brief interventions in primary care. Its transdiagnostic nature makes it versatile in clinical and educational settings.
The process begins by clarifying what brings you to therapy and what your life is like today. Patterns of avoidance that sustain the problem and values you would like to embody are identified. Practical exercises to experience a different relationship with thoughts and emotions are introduced from the first session.
A typical session includes reviewing progress, practicing a skill (for example, a defusion exercise or mindful breathing), and agreeing on small actions aligned with your values for the week. Treatment duration varies according to goals and context; often work is done in cycles of 8 to 16 sessions, with follow-up to consolidate habits.
Both share behavioral roots and concern for measurable results, but they differ in their primary focus.
Among its benefits are applicability to multiple problems, emphasis on meaningful action, and learning durable skills. Many people report greater freedom to choose, less avoidance, and a life more coherent with their values.
As a limitation, it is not a “quick fix”: it requires consistent practice and willingness to experience discomfort. In cases of acute crisis, active suicidal ideation, or unstabilized complex trauma, it may be necessary to combine ACT with safety interventions, regulation strategies, and medical support. A qualified professional will help you assess the best approach.
If you are interested in this approach, look for a therapist with specific training and supervised experience in ACT. Beyond credentials, the therapeutic alliance and values fit are key to the outcome.
If you don’t have immediate access, starting simple practices like breathing anchors, defusion exercises, and valuable micro-actions can make a difference while you find professional support.
There are accessible materials that explain ACT clearly. Among the best-known are practical manuals by Steven C. Hayes and Russ Harris, as well as introductory guides and workbooks. There are also mobile apps focused on mindfulness and daily micro-commitments aligned with values.
The essence of this approach is not to feel good all the time, but to live well, with purpose, even when emotional waves rise and fall. With practice, patience, and, if possible, professional support, it becomes a solid way to relate to your mind and your life.
